Why is Protein Important in Your Diet?

Proteins are biomolecules or macromolecules made up of organic compounds known as amino acids, which help in the maintenance and growth of our cells and tissues. A protein molecule is made up of around 300 or more amino acids, where the sequence and number of amino acids are specific to each protein. 

Depending on the number of amino acids and their sequence, the shape of the protein will also differ based on which the function of the protein also varies.
Plants can synthesise all the amino acids they need. However, animals and humans need both essential and non-essential proteins. Non-essential proteins can be manufactured by the body, whereas essential proteins are those that cannot be produced by our body and are obtained from external sources such as milk, eggs, meat etc. Let us now have a look at the benefits of eating a protein-rich diet:-  

Benefits of Eating Protein

  1. Increases Muscle Mass:  The importance of protein in the body can be linked to increased muscle mass. It helps you maintain your muscle mass and also encourages muscular development during strength training. Hence, bodybuilders and weightlifters are advised to take the optimum amount of protein that aids them in their muscle growth journey. Consuming sufficient amounts of protein also prevents muscle loss during weight reduction.
  2. Recovers the Body Post-Injury: Since protein is the major building block of muscles and tissues, eating the right amount of protein can have a major effect on healing. Athletes are recommended to eat enough protein to recover from injuries.
  3. Reduces Hunger: A high-protein diet helps us feel fuller and less hungry. Our body makes more satiety hormones such as cholecystokinin and peptide YY, which gives signals of a full belly. Protein can also help us feel less hungry in between meals, which reduces our intake of junk food and calories.
  4. Digestion: Most of the enzymes in our body are made of proteins. Having sufficient amounts of proteins aid in producing enzymes that help in digestion.
  5. Improves Bone Health: Our body needs the appropriate amount of nutrients to function smoothly. Consuming these essential nutrients promotes bone health which prevents age-old bone diseases like osteoporosis. Thus, one should improve their protein intake to match their body's needs & functions.
  6. Improves Metabolism and Reduces Fat Storage: Protein is one of the most thermogenic nutrients, which translates to burning more calories compared to fat and carbohydrates. Therefore, consuming more protein increases metabolism. When accompanied by a proper diet, this can result in fat loss.
  7. Reduces high blood pressure: Studies suggest that eating protein aids in reducing blood pressure, cholesterol, and triglycerides. It improves our health by safeguarding us against heart attacks, strokes, and renal ailments. Hence, people suffering from blood pressure issues are advised to increase their protein consumption.
  8. Helps Maintain Weight Loss: As we have seen, that protein

    boosts metabolism and leads to a reduction in calorie intake. It also helps preserve our muscles during dieting and increases satiety. Thus, it is a major component of weight reduction.
  9. Helps You Stay Fit as You Age: Apart from regulating muscle mass and bone density, proteins are also responsible for maintaining a healthy immune system, metabolism, and brain function. With low levels of protein, one might experience weight changes, slower metabolic rate, and fatigue. Therefore, consuming the right amount of proteins is essential to stay fit as you age.

How Much Protein Does One Need?

Now, let us look at how much protein we should consume. Protein consumption depends on our body weight & gender. According to studies, the protein per body weight needed is 0.83 g/kg for an average adult. With this, we can deduce that a 70 kg adult should be consuming 58 g of protein every day. This is equivalent to consuming 200 g of chicken. 

For others, the protein per body weight recommendations are as follows:-

Reference Value

g/day of Body Weight (BW)

Amount For 70 kg Adult

Childhood (12 months – 17 years)

1.14 – 0.83 g/kg BW

-

Adults (18-65 years)

0.83 g/kg BW

58g

Elderly (> 65 years)

1 g/kg BW

70g

Pregnancy

0.83 g/kg BW

58g

  • 1st trimester

+ 1g per day

59g

  • 2nd trimester

+ 9 g per day

67g

  • 3rd trimester

+ 28 g per day

86g

Breastfeeding (0-6 months)

+ 19 g per day

77g

Breastfeeding (> 6 months)

+13 g per day

71g

We have seen above that protein consumption is essential to maintain full body functions. To increase the amount of quality protein in your diet, you can include some major food sources, such as meat, eggs, dairy products, fish, nuts, seeds, legumes, and grains like wheat, rice, or corn. Hope! We helped you clear the doubts about protein's importance in your life and motivated you to lead a healthier life. 

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